|Zucchini||1 Pound, washed and sliced|
|Canned chopped tomatoes||14 Ounce (1 Can)|
|Chopped parsley||1 Teaspoon|
|Haddock steaks||13 Ounce, Defrosted (4 Pieces, 3 1/4 Ounce Each)|
|Grated cheddar cheese||1⁄4 Cup (4 tbs)|
1 Arrange the courgettes (zucchini) in a colander, layered with a little salt. Cover with a plate and place a weight on top. Leave for 30 minutes to extract bitter juice.
2 Rinse the courgettes (zucchini) well and place in a 30 x 20 x 5cm/ 12x8x2 inch ovenproof glass dish or a shallow 28cm/11 inch round dish. Pour over tomatoes and mix in salt and pepper to taste and chopped parsley.
3 Cover with plastic wrap, and pierce. Microwave on full power for 9 minutes, stirring once, half way through cooking. Set aside.
4 Arrange haddock steaks on a dinner plate, towards outer edge.
5 Put a knob of butter on each and sprinkle with salt and pepper.
6 Cover tightly with plastic wrap. Pierce, once, in the centre and microwave on full power for 3-3 1/2 minutes. Drain.
7 Once the vegetables have completed cooking, and standing, pour off a little of the liquid and reserve to use in a sauce or soup recipe.
8 Arrange haddock on top of vegetables. Sprinkle with cheese and garnish with olives.
9 Microwave on full power for 1-2 minutes, until the cheese has melted.
Serving size: Complete recipe
Calories 1397 Calories from Fat 803
% Daily Value*
Total Fat 88 g135.9%
Saturated Fat 35 g175.1%
Trans Fat 0 g
Cholesterol 208.1 mg69.4%
Sodium 2665 mg111%
Total Carbohydrates 105 g35%
Dietary Fiber 12.7 g50.9%
Sugars 19.3 g
Protein 60 g120.1%
Vitamin A 105.1% Vitamin C 200.5%
Calcium 49.5% Iron 60.3%
*Based on a 2000 Calorie diet